The Method of Tennis Strength Training
1, biceps brachii: dumbbell bending.
Athletes who weigh 2.5-5 kg and have good strength can choose 5-7.5 kg.
Number of groups: 4 groups. If it is mainly to improve strength, it is recommended that 8 times is the best, with an interval of 30-45 seconds.
The test can be carried out under protection. The selected weight and the number of times of doing it are generally 8- 12 times, which shows that this weight is appropriate. If it doesn't reach the specified number of times, it means overweight. On the other hand, if it is easy to complete, it means that the weight is light.
2, shoulders: sit dumbbells and push shoulders.
Primary-weighing 2.5 ~ 5 kg, number of groups: 4 groups, 8 ~ 12 times in each group, intermittent time: 30-45 seconds, recommended for 4 weeks.
Increase-1 body weight by 2.5 ~ 5 kg, and the number of groups: 4 ~ 6 groups, 8 ~ 12 times in each group, with an interval of 30 ~ 45 seconds.
High level-standing rowing is suitable for high-level athletes and dangerous. It is suggested that there should be 4 groups, 8 ~ 12 times in each group, with an interval of 30 ~ 45 seconds.
3. Internal and external oblique muscles of abdomen: rotate the body in a sitting position.
Primary-weight 16 kg, number of groups: 4 groups in each group, 8 ~ 12 times. The interval time takes 30-45 seconds, and it can be improved by doing it for 2-3 times. The improvement speed of internal oblique muscle and external oblique muscle is faster than that of shoulder muscle.
Increase-weight can be increased in turn: 23, 32, 36 kg. Number of groups: 4 groups, 8 ~ 12 times in each group. Intermittent time: 30 ~ 45 seconds.
4, rectus abdominis: sit-ups.
Number of primary groups: 4 groups, 20 ~ 30 times in each group, interval: 30 ~ 45 seconds. Ladies can make a plane, and men had better do it diagonally downward.
5, quadriceps femoris: barbell squat or sit and kick.
There are 4 groups with an interval of 30 ~ 45 seconds. Because everyone's leg strength is quite different, it is recommended to do it in the gym according to the weight suggested by the coach.
6. Back: Sit or row in a sitting position.
Primary-weight: 23 ~ 36 kg, number of groups: 4 groups, interval time: 30 ~ 45 seconds-can be increased to 6 groups.
7. Waist: The goat stands on a Roman chair.
Primary -8 times, improved-10 ~ 12 times. Get up slowly and pay attention to tightening the waist muscles.
Matters needing attention in tennis strength training
1, before doing muscle exercise, it is best to have aerobic exercise such as treadmill and aerobic exercise for 8 ~ 12 minutes.
2. After muscle exercise, you must relax and stretch the whole and regional parts of the thigh within 10 ~ 15 minutes.
3. Tennis strength training is different from professional fitness strength training. Fitness strength training requires slow entry and slow exit, mainly for muscle circumference and line practice. Tennis strength training requires slow decline and fast rise, mainly aimed at muscle burst.
4. Gradually increase the load, make the body adapt to and avoid sports injuries, and constantly adjust the type, weight and intensity of training load to achieve excessive recovery.
5. The unified training of physical training and personal characteristics is one of the important symbols of the scientific training process of athletes, and it is also an extremely important link to improve the overall sports level of athletes as soon as possible.
6. Balance principle of prime mover muscle strength and antagonistic muscle strength and balance principle of contralateral muscle group.
7. Pay attention to the coordinated development of large muscle group strength and small muscle group strength.
8. The effect of enhancing muscle strength is directly related to the selected training method. Before training, the range of joint motion and muscle strength of the training site should be evaluated, and the training method should be selected according to the evaluation results.
Small details of playing tennis
1. Choose a qualified court, because tennis requires a high court, and the uneven and smooth ground can easily lead to accidents such as falling and spraining your ankle.
2, the racket is too heavy, the deep muscles of the arm are more laborious, relatively easier to strain, and the higher the possibility of tennis elbow. Female exercisers should choose pat. Too heavy rackets can easily make their arms too strong, which does not meet the aesthetic requirements of women.
3. Stretching ligaments before exercise helps to reduce sports injuries, and lower limbs, waist and arms need to be warmed up. Generally speaking, it takes 10 minutes to warm up in summer and about 20 minutes in winter.
① Bend leg press and stretch waist and lower limbs.
② Twist the waist, rotate the waist and move the waist.
③ One hand clasps the elbow joint of the other hand and pulls it in different directions, pulling the ligament of the hand.
(4) the toes rotate the ankles and move the ankles.
⑤ Turn your ankles with your hands crossed.
4. When the athlete's limbs are sore and a little weak, but he still needs to continue to exercise, he can wear protective tools such as knee pads, elbow pads and waist pads according to the different pain parts. But if you just start exercising, don't wear it if you don't have any discomfort, otherwise it will bind your body, affect your flexibility and be prone to accidents.
5, playing tennis, the waist rotates violently, often in a semi-squatting position. Therefore, people with low back pain and knee arthritis often feel dull pain and are not suitable for this sport.
6. Tennis exercises the lower body, especially the lower leg. Tennis is played 1 3 times a week, and it is best to play 1 hour each time. Playing often will grow muscles.
7. The coach's help is very important in the beginner's stage. Without a coach, it is difficult for you to analyze, judge and understand your real situation. You will lack understanding of the correct actions, let alone control and correct them.
8. It is recommended to choose professional tennis shoes. If you don't, you must wear sports shoes, because all courts refuse to enter the stadium with leather shoes.
9. You should find a friend who shares your interest in self-study.
10, get familiar with the ball first. Lift the ball, and with the help of the elasticity of the racket and its own control, let the ball keep hitting the racket. Pay attention to how you feel when the ball falls on different parts of the racket.
The benefits of playing tennis
1, playing tennis is good for beauty. Think about it. After an hour of exercise, sweating is inevitable. You know, sweating is a good way to detoxify beauty.
2. Playing tennis can delight the body and mind, enhance self-confidence and release the truest and most natural side of sports.
Playing tennis can make many like-minded friends, especially tennis men who play tennis better. They are not only good at playing tennis, but also good at taking care of girls.
4. Playing tennis can make people develop a proactive attitude, and cultivate tenacious perseverance and indomitable spirit.
Playing tennis can cultivate the sense of rhythm and physical coordination.
6, good health, playing tennis seems to be played by hand, in fact, it is played with legs, so tennis exercises the lower body, especially bodybuilding calves, playing tennis is very good for shaping the waist.
7. People who often play tennis are harder, healthier, more attractive, more confident and more self-controlled than those who don't exercise. When facing anyone, it is easier to gain the trust and affirmation of others.
8. Playing tennis regularly can increase the cardiopulmonary function of human body, increase the strength of bones and muscles, relieve tension and control weight. The most important and basic thing is that playing tennis often makes people feel good.
9. Playing tennis regularly can reduce the secretion of hormones, because hormones promote the rise of blood pressure, thus reducing the chance of blood pressure rising. Secondly, playing tennis will increase the secretion of taurocholic acid and lower blood pressure.
10, too much cholesterol in the blood, which is easy to induce myocardial infarction, cerebral infarction and other diseases. Tennis exercise lasting more than 20 minutes is helpful to decompose neutral fat in the body and reduce the cholesterol content in the blood.
1 1. People who play tennis regularly have good blood circulation and high liver metabolic function.
12, usually if hunchback or posture is bad, shoulder muscles are overloaded, and shoulders and waist are prone to stiffness and pain. Playing tennis regularly can exercise the whole body muscles and naturally improve the pain in the waist and shoulders.
13. Playing tennis often can improve the control state of autonomic nerves in the body, make the switch between sympathetic nerves and parasympathetic nerves more flexible, help to eliminate stress and make athletes fall asleep more easily. Besides, playing tennis regularly can enhance self-esteem, self-confidence and optimism.
14. The muscles commonly used in tennis are quadriceps, psoas, abdominal muscles, back muscles, shoulders and wrists. The basic movements of tennis, such as serving, volleying, volleying and high pressure, can exercise all the main muscle tissues of the whole body. For example, when hitting the ball, a series of actions, such as lifting hips, chest and abdomen, can exercise abdominal muscles, increase blood flow of capillaries and muscle cells, increase protein and glycogen in the body, thicken muscle fibers and make muscles more fit.
15. On the tennis court, keep running fast or slow. Therefore, tennis is an endurance sport with aerobic metabolism as its main energy supply, and its energy consumption is mainly fat. It's a lot like jogging. According to statistics, the average amateur tennis player can run as far as 5000 meters in two hours of practice, and usually he won't feel too tired after one or two hours. Statistics in Japan show that the average woman's fat content is 25% ~ 30%, while women who play tennis only have 15%.
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